The human body has more than 600 muscles. Together, these muscles are responsible for the movement of the skeletal system and make up many of the structures of the body, including the heart and blood vessels.
As we age, we naturally start to experience a progressive decline in muscle mass and strength, leading to frailty and loss of functionality. Nutrition, therefore, plays an important role as it can assist in muscle development, growth and strength.
Nutrition for muscle repair & synthesis
Amino acids are the building blocks of protein. When we eat protein, our bodies break it down to its constituent amino acids, which are then absorbed.
There are 20 amino acids, nine of which are considered essential. That means we need to consume them through the diet as our bodies cannot produce these amino acids by itself.
Adequate consumption of protein, including essential amino acids, is critical for the maintenance and growth of muscles.
After strenuous exercise, micro-tears may develop in the muscles, which may lead to muscle pain and stiffness. Protein is essential to repair these muscles, which results in growth in both muscle strength and size.
Three amino acids are especially beneficial for muscle repair and synthesis. These are the branched-chain amino acids (BCAAs) leucine, isoleucine and valine. Studies show that an adequate intake of BCAAs improves muscle strength and reduces muscle soreness while increasing the recovery rate.
Nutrition and muscle preservation
As we age, our muscle mass starts to decline leading to general weakness and frailty. However, we can slow down this natural process with regular resistance exercise and adequate nutrition.
As we age, we tend to start eating less protein-rich foods, while exercising less too, which further contributes to the natural process of muscle degeneration.
Protein supplements may offer an easy, effective solution for older individuals as supplements contain high quantities of protein and are easy to consume. BCAAs are especially beneficial for older individuals, as the muscle-building, strengthening and repair qualities of BCAAs become even more valuable.
Where does Futurelife® fit in?
FUTURELIFE® REPAIR FOOD™ Nutritional Supplement contains 21g of protein and high amounts of the three branched-chain amino acids leucine, isoleucine and valine.
These BCAAs have been proven to enhance muscle recovery, growth and preservation in all stages of life. FUTURELIFE® REPAIR FOOD™ Nutritional Supplement also contains 10g of hydrolysed collagen peptides which assists in bone and joint health.
The range also includes the REPAIR FOOD™ Protein Bar. This low GI bar contains 15g of protein (10g hydrolysed collagen peptides) with a textured nougat centre enrobed in a deliciously decadent sugar-free dark chocolate coating.
Conclusion
For optimal muscle recovery and strength as well as muscle preservation as we age, a diet high in protein, especially the BCAAs leucine, isoleucine and valine, is key.
